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  6. Breadfruit vs. Winged bean

Breadfruit vs. Winged bean — In-Depth Nutrition Comparison

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How are breadfruit and winged bean different?

  • Breadfruit has more vitamin C and vitamin B5; however, winged bean is richer in copper, vitamin B1, manganese, iron, zinc, and vitamin B2.
  • Winged bean covers your daily need for copper, 145% more than breadfruit.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of winged bean is 32.

Breadfruit, raw and Winged bean tuber, raw types were used in this article.

Infographic

Breadfruit vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -94.3%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +270.4%
Contains more CopperCopper +1550%
Contains more ZincZinc +1058.3%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +786.7%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~24mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +294%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +244.5%
Contains more Vitamin B2Vitamin B2 +396.7%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more FolateFolate +35.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Winged bean DV% diff.
Copper 0.084mg 1.386mg 145%
Vitamin C 29mg 0mg 32%
Vitamin B1 0.11mg 0.379mg 22%
Manganese 0.06mg 0.532mg 21%
Protein 1.07g 11.6g 21%
Fiber 4.9g 20%
Iron 0.54mg 2mg 18%
Zinc 0.12mg 1.39mg 12%
Vitamin B2 0.03mg 0.149mg 9%
Vitamin B5 0.457mg 0.116mg 7%
Vitamin B3 0.9mg 1.64mg 5%
Potassium 490mg 586mg 3%
Choline 9.8mg 2%
Vitamin B6 0.1mg 0.075mg 2%
Calories 103kcal 148kcal 2%
Phosphorus 30mg 45mg 2%
Sodium 2mg 35mg 1%
Folate 14µg 19µg 1%
Polyunsaturated fat 0.066g 0.174g 1%
Monounsaturated fat 0.034g 0.234g 1%
Vitamin E 0.1mg 1%
Fats 0.23g 0.9g 1%
Saturated fat 0.048g 0.222g 1%
Calcium 17mg 30mg 1%
Net carbs 22.22g 28.1g N/A
Carbs 27.12g 28.1g 0%
Magnesium 25mg 24mg 0%
Sugar 11g N/A
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.252mg 0%
Threonine 0.052mg 0.451mg 0%
Isoleucine 0.064mg 0.425mg 0%
Leucine 0.065mg 0.64mg 0%
Lysine 0.037mg 0.592mg 0%
Methionine 0.01mg 0.143mg 0%
Phenylalanine 0.026mg 0.451mg 0%
Valine 0.047mg 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +23.1%
Contains more ProteinProtein +984.1%
Contains more FatsFats +291.3%
Contains more OtherOther +115.1%
~equal in Carbs ~28.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +588.2%
Contains more Poly. FatPolyunsaturated fat +163.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.